07:56:30Turmeric is a fascinating remedy that is nourishing, healing, and anti-inflammatory.

There are no real contraindications for taking turmeric at culinary doses (such as the Golden Tea recipe below and Cooking with Turmeric suggestions) but when you are taking isolated curcumin or potent turmeric supplements (or even when taking Turmeric Bombs or Turmeric Paste), then you will want to consult your healthcare physician, especially if you are on antiplatelet or blood thinning medication, have gallstones, bile duct obstruction, stomach ulcers or hyperchlorydria (high stomach acid).

It is also important to note that culinary turmeric will stain nearly everything in its path. So, if you don’t want yellow finger tips or yellow-stained hands, wear non-latex gloves when working with turmeric, use a cutting board you don’t mind having yellow marks, wipe your counter with cold water right away if it turmeric spills on it, and also your grater may turn yellow/orange & look like rust, but its most likely just turmeric.

~ Golden Tea – Turmeric Milk ~

There are many recipes out there for Golden Tea, otherwise known as Golden Milk, Turmeric Tea, Anti-Inflammatory Golden Milk. All of the recipe names point to the fact that turmeric works as a natural anti-inflammatory, and it is gold in color, thanks to the active ingredient curcumin (*not to be confused with cumin*).

There are a few ingredients that you can add to the tea to help enhance the flavour, such as ginger, cinnamon, nutmeg, and ground cardamum. But more importantly, there are ingredients you can add to improve the healing properties turmeric by way of increasing the absorption of curcumin: fat & black pepper.

If you want a real decadent treat, replace your choice of milk with coconut cream (the thick part of canned coconut milk).

Author: Lyndsay and Nicholas

Cuisine: anti-inflammatory, gluten-free

Serves: 2 cups

Ingredients

2 cups milk alternative (coconut, almond milk)

1 Tbsp (packed) fresh turmeric, grated (or 1 tsp turmeric powder)

¾ - 1 Tbsp fresh ginger, grated (or ½-3/4 tsp tsp ginger powder)

1 Tbsp honey, or more to taste

1 Tbsp coconut oil

5-6 black peppercorns

a few dashes of cinnamon (optional)

Instructions

Place all ingredients in a saucepan, heat on high until it's just about to boil, then lower the heat to simmer for about 5 mins.

Pour into a high powered blender and blend on high for about 10 seconds.

We don't mind a few ginger strands so we just pour into a mug & enjoy, but if you do mind the texture, strain into a mug and enjoy!

3.4.3177

~ Cooking with Turmeric ~

Turmeric is a wonderful root to cook with – it has a mild, pleasant flavour and gives dishes a beautiful yellow colour. If you add more turmeric than a recipe calls for, it doesn’t really change the taste of your dish too much, but does increase the health benefits. Turmeric powder and fresh, grated turmeric substitute nicely for each other, and so, you can add both to any dish if you have them both on hand. Here are a few of our favourite turmeric-containing recipes:

Dahl is a highly nutritious, delicious & underrated dish! It’s so easy to make and is sure to satisfy appetites big and small! There are alot of recipes out there, but here’s our version: Delicious Red Lentil Dahl

Butter chicken is a crowd pleaser in our house. In this Butter Chicken recipe, we replace heavy cream with coconut cream, and add in 1 Tbsp turmeric powder.

When it comes to Indian cooking, we first think of Vij (a well-known Indian chef who has a Vij’s Restaurant in Vancouver). He uses heavy cream in most of his dishes, but we replace it with equal amounts of coconut cream with good results. If you want to be the talk of the town, here are a two crowd pleaser recipes that go really well together to make a delicious & satisfying meal. And they are surprisingly simple o make! – Vij’s Marinated Lamb Popsicles & Turmeric New Potatoes

Lastly, you can also add turmeric to your Smoothies for added healing effect. It may stain your blender container a bit, but it is worth it!

~ Turmeric Bombs ~

This is an inexpensive DIY supplement which contains fat & black pepper to help increase absorption. Honey can be added to improve the flavour and give it a desirable sweetness. You can chew these little bombs, let it dissolve in your mouth, or swallow it whole with water. There are recipes out there that also add quercetin, which may also increase absorption but we’ve created a simple recipe that uses ingredients that you likely already have on hand.

It is best to start by keeping your coconut oil at room temperature. If you store it in the fridge, take it out about an hour before you make these so it can soften a bit. If it is summer and your coconut oil is liquid, then you will end up with turmeric blobs instead of bombs – You will lose the aesthetics of having a bomb, but you won’t loose the medicinal aspect of the bomb.

We are in the midst of ‘fancifying’ a recipe for these, but here is the bare bones recipe for Turmeric Bombs.

Mix all of the ingredients together well with a spoon. This may take a few minutes, as you work on mixing the coconut oil chunks with the other ingredients. When everything is well mixed together, get a small bowl with water in it to dip your fingers in while you make the small bombs. Line a baking sheet with parchment paper, and clear some room in your freezer for the baking sheet.

Spoon out a small marble-sized ball, dip your fingers in the water, and roll the ball into a smooth ball and place it on the prepared baking sheet. Continue to do this until you have no mixture left. It will make 40-50 balls. Place the balls/baking sheet in the freezer for about 1 hour to let them set. Then, remove the bombs from the baking sheet and store them in a glass jar, in the freezer so they maintain a creamy texture.

Take 1-2 bombs/day for maintenance, and up to 4 to treat aches and pains. You may be surprised that you may start to actually crave these little golden nuggets!

~ Turmeric Paste ~

This method of preparing turmeric is very similar to turmeric bombs but you cook the turmeric powder with water to give you a potent turmeric supplement. If you experience gas & bloating when taking the paste, cut back on the dose until you no longer experience digestive upset.

Ingredients:

1/2 cup turmeric powder

1-2 cups water ( start with 1 cup and add more, up to 2 cups, if needed)

1/3 cup coconut, olive or flax oil

3 tsp freshly ground black pepper

Directions: Combine turmeric powder and water in a small saucepan, and bring to a boil. Reduce the heat simmer for 7-10 minutes. Stir often to prevent sticking, and add more water as need to keep it to a paste consistency (this can be adjusted to suit your preference).

Remove mixture from the heat and allow it to cool until the pot is warm to the touch. Add oil & pepper, and stir thoroughly until they are completely mixed in.

Store in a clean, sterilized jar in the refrigerator for up to 10-14 days. If you see any signs of mold, or notice an ‘off’ flavour, discard immediately. If you know that you won’t use all of the mixture within two weeks, you can freeze some for later use.

These days, it seems as though if you ask anyone ‘How are things going? How was your day? Or weekend?’, more than likely, they respond with “Busy”. And when I say anyone, I mean anyone… like you’re retired grandmother, elementary-aged niece, or enlightened friend. ‘Busy’ has become the new normal way of living in modern society.

Thus, there is no shortage of articles, books, blogs, magazines, and courses highlighting the fact that many of us would benefit greatly from slowing down, saying no more often, and carving out daily quality ‘me time’.

And, I agree. Personally, we have very busy (sometimes jam packed..) days, and it is essential to commit to making time to slow down & relax during the day, every day. This can be difficult. Society (and our mind) tells us that it is not productive, meaningful, or dutiful to make time for ourselves. But even if you can manage taking 5 minutes to relax, in whichever way works for you, can benefit your physical, mental emotional & spiritual self. You may even find that it feels so goodto get into this relaxed state that you want to take an extra few minutes to enjoy feeling your body and mind reset.

Doing this can actually make you more productive, clear-minded, and energized.

It’s kind of like if you perform sustained exercise for a long time (such as running, swimming, or cycling), you may find yourself getting tired at some point in your journey, and you could just trudge through it, without stopping, to get it done, or you could stop to catch your breath. When you get started again, you may find that you feel refreshed & recharged to finish your exercise.

We wanted to share a few ways to invite relaxation into your day or night by taking a ‘spa’ bath. This can be done by taking a few key ingredients used in spa treatments and bringing them into your bathroom. You may even find that you have all of these ingredients in your home already!

1. Hot Detoxing Bath

Draw a deep hot bath & while the water is running, add:

4 cups epsom salt

1 cup sea salt

1/2 cup baking soda

30 drops of lavender oil (optional)

Light a candle or two, hop in the bath, lay back, and enjoy!

You may notice that you feel a little boyant from all of the salt. The epsom salts help relax your muscles, and the sea salt and baking soda make your skin feel soft and smooth. And if you’re using lavender oil, that is helpful, of course, for relaxation.

For a thoughtful gift idea, add all of these ingredients (minus the water) into a large bowl, mix together well and scoop into two 1 Litre glass jars. Decorate the bottle with some colourful twine and a homemade gift tag, and mix in dried lavender flower ‘petals’ if you have them – and you have a gift that will be greatly appreciated by whomever you gift it to. (This is #24 on our article 50 Ways to Use Lavender)

2. At-Home Sauna Treatment

Sweating is one of the ways that we detox estrogens, pesticides and other persistent organic pollutants (POPs) from our bodies. The key is to make sure that you rinse off after a good sweat in order to prevent reabsorption of these toxins through the skin. Taking a shower, bath, and rinsing with a wet cloth are effective ways to do so.

One way to create sauna-like sweating at home is by drinking a hot cup of tea while soaking in a hot bath. Combining these two therapies warms the internal temperature to induce sweating and detoxification.

3. Contrast Hydrotherapy in the Shower

Contrast hydrotherapy is also one of the few ways to move the lymphatic fluids, along with exercise (ie. jumping, walking), massage, and dry brushing. Admittedly, contrast hydrotherapy is not the most relaxing therapy but it sure is rejuvenating! Have you ever done a Polar Bear Dip (traditionally done on New Year’s Day)? That is the ultimate contrast hydrotherapy! It is believed to stimulate the immune system, metabolism, and overall vital force.

And, although you may need to build up courage to actually do contrast hydro, you won’t regret it when you do!

But you don’t need a hole cut into a frozen lake to get the benefits of hydrotherapy. A few ways to do this at home are: to take your regular warm-hot shower and then turn the water to full on cold for 10 seconds (don’t forget to breathe!) before you shut off the shower. You can build up to 1 minute of cold, over time.

The key is to let the body’s vital force warm you up after being exposed to the cold. You’ll experience this as you ‘pink up‘, and you’ll be surprised by how warm you feel a few seconds after you’ve been doused in cold.

Alternatively, if you have a removeable shower head, you can place the shower head over an area of the body (thyroid, adrenals, intestines, or an injured muscle) and alternate between a blast of warm-hot water for 10 seconds to a blast of cold water for 10 seconds for 2-3 rounds of each. Be sure to always end on cold.

Dr. Nicholas Anhorn, BSc, ND. Published in the Times & Transcript Tuesday, July 2nd, 2013

We are bombarded each and every day with a new weight loss solution or latest weight-loss supplements touted as being “miraculous” or “magical”. My patients frequently ask about the clinical effectiveness of such strategies including green coffee extract, raspberry ketones, PGX, Dr. Oz’s belly blasters, South Beach Diet, Atkins diet, HCG diet, etc.

Although these may help some people lose weight, they do not work for everyone and do not offer a long-term strategy.

If all these solutions were so miraculous, then why will there be a new one released next month?

Is a ‘one-size fits all’ strategy going to provide a weight loss solution for you individually?

The important piece of the weight-loss puzzle that we are missing is that as humans we are all unique and have different reasons why we cannot achieve optimal weight.

What works for some may not work for all, which is why I practice personalized medicine. At the Moncton Naturopathic Medical Clinic, we help you understand your unique imbalances that lead to your weight gain and disease. We focus on the ‘WHY’. Why are you gaining weight in the first place and why is it difficult for you to lose despite doing everything right? In regards to weight loss, we may investigate whether you have a hormone imbalance, low thyroid function, low serotonin levels leading to food cravings, inflammation, food sensitivities (e.g. “wheat belly”), or is it due to lack of movement, high stress and poor sleep (for more information about these factors please check out our previous Times & Transcript articles on our website: www.monctonnaturopathic.com).

For each person it is a unique combination, and therefore requires an individualized treatment.

What I am going to discuss today is another factor that may be impeding your ability to lose the weight. Mounting evidence points to a unique and unappreciated trigger for obesity — the accumulation of small traces of environmental toxins in our body.

Are you toxic?

“The question is no longer if we are toxic, the question is how toxic are we”. That was the message from the Environmental Working Group after they investigated how many chemicals had accumulated in the body of individuals whose job did not have them exposed to chemicals. In these desk workers (e.g. teachers, lawyers, etc) they found an average of ninety-one different chemicals stored in their bodies; many of these substances had been banned for years. Hidden compounds that are used in thousands of consumer and industrial products linger as contaminants in our air, water, food, and soil. 83,000 man-made chemicals listed in 2012’s Toxic Substance Control Act inventory circulate in our environment without us even knowing. Even todays babies are contaminated. The average newborn has 287 chemicals in her umbilical cord blood, 217 of which are neurotoxic (poisonous to nerves or nerve cells). This is troubling to me as a new father and as doctor. If my goal is to treat my patients as if they were my own family, then I cannot turn a blind eye to this rising health concern.

Doesn’t the body have a way of removing these toxins?

Yes, luckily, the body has ways to remove and protect you from these toxins. The main organ performing this task of detoxification is the liver (although there are others too!). The liver does its best to convert the toxic substances into harmless molecules to be escorted out of the body via the feces or urine. However, if the liver is overworked or not getting enough nutritional support, then it has to find a place to safely store the toxins. Since most of the toxins are fat-soluble, the liver chooses a fat-rich tissue to store the chemicals. It can either choose your brain (composed of 60-70% fat) or it can choose your fat tissue. Fortunately, your body is intelligent and it chooses to preferentially store toxins in your fat tissue, to protect your brain and nervous system.

To put it in other words, imagine that the liver is like a street performing juggler putting on a show for the crowd. Juggling three balls is really easy for the juggler, just like handling a few toxins is easy for the liver. However, if the juggler tries to juggle to many items, then he risks dropping them and ending the show. In the same way, if the liver becomes overburdened, then it too can fumble the toxins, which then wreak havoc on your nervous and immune system. Therefore, the juggler might choose to put some of the items in his pocket to prevent them from spilling on the floor. The liver makes the same choice – to safely put some of the toxins in the fat-tissue instead of having it spill out and deposit in the brain.

Is this the reason why shedding pounds can remain difficult despite your best attempt to lose weight?

Since you have toxins stored in your fat tissue, when you burn fat and lose weight you re-release these stored chemicals throughout your body. If your liver is still unable to handle these circulating chemicals, then it has to once again choose to deposit them in the fat tissue or the brain tissue. Since you now have less fat, there is greater possibility of storing them in the brain. The body does not like this option, so to prevent this from happening, the body will do all it can to prevent you from losing further weight. Therefore, people may be able to lose some weight, but without addressing the toxins, it gets harder and harder to lose more weight. Not only does it get more difficult, it also gets more dangerous.

Furthermore, research is showing that certain chemicals in our environment are acting as “obesogens” and are actually slowing down a person’s metabolism and thyroid function, predisposing him or her to a plague of continued weight gain. For example, in a recent 2009 study, rats given toxic chemicals gained weight and increased their fat storage without increased caloric intake or decreased exercise. In 6 months, these rats were 20% heavier and had 36% more body fat than rats that had not been exposed to those chemicals.

Other research has recently uncovered that environmental toxins can also cause diabetes. Dr. Mark Hyman published in 2010 that “the increasing burden of environmental toxins, including persistent organic pollutants and heavy metals, can no longer be ignored as a key etiologic factor in the epidemic of obesity and diabetes, or what should be called “diabesity.”

So what is the solution?

If you could safely remove the chemicals and toxins that are stored in your fat tissue, then the body would not put on the “brakes” to prevent you from losing weight. Naturopathic doctors are trained at safely removing the toxins that you have accumulated over the years. Naturopathic doctors also have access to advanced lab testing in order to determine your total body burden of stored toxins.

1) optimize the function of the main organs of detoxification (liver, kidneys, gastrointestinal tract, lungs, and skin),

2) mobilize the stored toxins from your fat cells, and

3) move the toxins safely out of the body (i.e. Dr. Anhorn is trained in both oral and intravenous chelation protocols).

In summary, with an estimated two thousand new chemicals being added to our environment each year, our bodies are presented with the overwhelming task of removing chemicals it was never designed to deal with. Scientific evidence indicates that despite our body’s best attempts to protect us, accumulation of these toxins is occurring. Researchers are starting to link these stored toxins as the missing pieces to the cause of obesity, diabetes, cancer, Alzheimer’s, and many other health conditions. Therefore, in today’s world, and in regards to weight loss, it is becoming increasingly important to safely remove these toxins. In addition to detoxification, we also address all other obstacles that may be preventing you from losing weight (e.g. hormone imbalance, low thyroid function, food sensitivities, etc). With this combined approach, not only do we see people lose weight, but we also see patient’s health and energy improve. The choice is yours – you can choose the latest diet crazes and the miracle pills, or you can choose a comprehensive and individualized approach to lasting weight loss.

Dr. Nicholas Anhorn is a licensed naturopathic doctor at the Moncton Naturopathic Medical Clinic providing health care for the whole family with concerns both acute and chronic in nature. In addition to family medicine, he also has a special interest in helping patients with pain management, detoxification and cancer. Additional information can be found on www.monctonnaturopathic.com or his health blog at www.naturopathicbynature.com. His column appears every fifth week in Life & Times.

Dr. Anhorn is currently accepting patients at the Moncton Naturopathic Medical Clinic

Naturopathic medicine is a distinct primary health care system that blends modern scientific knowledge with traditional and natural forms of medicine. The naturopathic philosophy is to stimulate the healing power of the body and treat the underlying cause of disease. Symptoms of disease are seen as warning signals of improper functioning of the body, and unfavourable lifestyle habits. Naturopathic Medicine emphasizes disease as a process rather than as an entity.

Treating both acute and chronic conditions, naturopathic treatments are chosen based on the individual patient – their physiological, structural, psychological, social, spiritual, environment and lifestyle factors. In addition to diet and lifestyle changes, natural therapies including botanical medicine, clinical nutrition, hydrotherapy, homeopathy, naturopathic manipulation and traditional Chinese medicine/acupuncture, may also be used during treatments.

In Canada, the naturopathic medical profession’s infrastructure includes accredited educational institutions, professional licensing, national standards of practice, participation in many federal health committee initiatives, and a commitment to state-of-the-art scientific research.

Please click on the images below to discover more about naturopathic medicine treatments & principles.

Ensuring that a woman is well-nourished after she’s had the baby is just as important as it was during pregnancy, and sometimes even more so! The few days after a woman gives birth is when milk supply is being established and is often so busy for the New Mom as she’s getting to know the baby and his/her rhythms. Having help during this time is essential, especially when it comes to having household chores done for her like cleaning and cooking. If you’re a friend, relative or partner wondering how you can best support the New Mom, cooking her a meal, serving her a snack, making her tea, or filling up her water glass are often very appreciated. You can browse our recipe section for some ideas for nutritious meals, such are our Rice & Beans, Red Lentil Dahl, Warm breakfast cereal, Warming rooibos chai tea, Maple-kissed sesame seed cookies, and the delicious Blueberry Green Smoothie… and stay tuned for Oatmeal Lactation Cookie Bar recipe

As a guideline, here is a list of foods that are nourishing for the New Mom:

If you’ve had a baby, are carrying a baby, or even considered having children, then you can understand how truly special the pregnancy phase of a woman’s life is. It is a special time of expansion, maturity, and perfection. It is during this time that a woman has the potential to enrich her relationship to herself and her body. We have a chance to really learn about and respect our bodies – we were made for this, baby!

I wanted to share a few of the things that I found really helpful during our pregnancy with our daughter, Juliet. These are things that you don’t typically hear about in your doctor’s office or even in pregnancy magazines. These suggestions come from the heart, and are intended to inspire you to really enjoy this miraculous experience. But, as always, take what you need and leave the rest.

Pregnancy Journal – You can have a pregnancy journal for your eyes only, where you vent and journal any “stuff” that you go through during pregnancy, so you can look back and reflect on how far you’ve come and how pregnancy changed you in so many amazing ways.

Or, you can use your pregnancy journal to record the pregnancy and labour as a keepsake for you and your baby. Some things that you may want to record are:

last menstrual period

when and how you told people about your pregnancy and their reactions

when any symptoms started and how you dealt with them

crazy food cravings, moods, or dreams

momentous times (ie. when you first felt the baby kick)

information or thoughts after any appointments you have (ie. how you felt after you first heard the heart beat, measurements)

any noticeable patterns in movement or kicking

anything you want to say to the baby

any thoughts or experiences that Daddy wants to write about

You don’t need anything fancy to write in – just a good old fashion pen and paper, or an unused notebook. But if you feel that you want a pretty journal to write it, there certainly are fancy journals out there.

Prenatal yoga – This is a great way to strengthen and stretch the muscles you’ll use during the pregnancy and labour. This type of yoga is especially useful when your belly grows bigger and you need some guidance on how to navigate your growing bump. It also is a time for you to relax, connect with your baby, and also connect with other pregnant women… And who knows, maybe you’ll make friends with women who will become your support network (ie. “mommy group”) in the months after you’ve had the baby.

Tea, tea and more tea – Make tea your best friend. You’ll be doubling your blood volume throughout pregnancy, so you’ll need a lot of water. Although many herbs are to be avoided during pregnancy, there are a lot of safe, gentle, and effective herbs for pretty much anything that can come up in pregnancy – Nervous? Drink chamomile. Nauseous? Try ginger. Low energy? Choose nettle. Feeling sick? Drink Echinacea. Looking for a nice warming tea? Go for rooibos. Tea is also a good way to keep your bowels moving, which may be a problem as your belly grows larger.

Making a ritual of sitting down with a cup of tea to write in your pregnancy journal is a great way to relax and connect to your baby. Raspberry leaf tea is a favorite among many expecting mothers to enjoy during the 2nd & 3rd trimester.

Talk to your baby – Read books, sing, rub, pat, or drum your belly… do whatever you can to establish a connection to your baby, for both yours and baby’s benefit. Your baby will recognize your voice and you may even find that baby will respond with some kicks and punches when you sing or read to him/her. Reading books, talking and connecting to baby is a great way for Dad to get involved too.

Snoogle – This is a pregnancy pillow that is good support for your neck, back, knees, and belly when you are resting or sleeping in bed. It doubles as a nursing pillow when your baby arrives, and can be folded up to either support your back or prop your baby when nursing so you’re not always using your arms. It’s more of a ‘nice to have’ than a ‘need to have’, but is certainly useful in more ways than one.

Belly butter – This is usually a blend of special butters, oils, beeswax, and herbs. Nourishing ingredients to look for are cocoa butter, shea butter, olive oil, vitamin E, chamomile, and calendula. It is important to look for organic sources of these ingredients since your skin is your largest organ, so what you put on your skin will be absorbed by you and your growing baby. Lather your favorite belly butter on your belly, breasts, inner thighs, hips, gluts, or any other areas that need some extra nutrients and elasticity to accommodate your new beautiful pregnant shape. Because belly butter isn’t a lotion or a cream, it can be a bit greasy so it’s wise to apply before bed and wear a shirt or use sheets that you don’t mind getting a little oil on. If you are one of many women who love sleeping naked, you can lay a super soft towel or sheet underneath you to protect your bed sheets.

Strongly consider breastfeeding – Breastfeeding is a great way for you to bond with your baby, nourish your baby, and keep yourself healthy. Find out if there’s a La Leche League group in your area. In my experience, this group of women, who gather once a month, are so grounded, wise, and supportive – a great group of people for a new mom to be around. However definitely don’t judge yourself if you choose not to breastfeed. There are many other ways to connect with your baby, and to keep baby healthy. The most important thing is to do whatever works for you and your family.

Perineal massage – This is typically started around 34-36 weeks pregnancy and is done to increase the elasticity of your perineum and prevent a tear during labour. However, you should not do this if you have an active infection or herpes sore on the vagina! And it is understood that this technique is not for everyone – there are other ways to support the perineum during labour such as having your caregiver place a warm compress to the perineum between pushes in the pushing stage of labour.

But if you’re interested in this technique, then read on…

It’s easiest to have a partner do this with you (and is a great way for them to really appreciate the beauty of your lady bits!), but it is possible to do it on your own – just get a large mirror handy so you can see where you are and what you’re doing. Start off by having well-trimmed nails (ideally not freshly trimmed because they can be pretty sharp), and give your hands a good wash. Sit comfortably in a semi-reclined position and have your knees out wide, with your feet planted on the bed or chair. Add lots of oil-based lubricant to your index and middle finger. (Use personal lubricant, vitamin E oil, coconut oil, or pure olive oil. Not baby oil, mineral oil, Vaseline or petroleum jelly.) Take some relaxing breaths and have you or your partner insert the index finger into the vagina up to the second knuckle. Firmly but gently press down toward the rectum and out to the side until you feel a slight burning or stinging. Hold this stretch for about 2 minutes, or until the tingling subsides. Continue taking nice relaxing breaths. Repeat on the opposite side. Do this slowly to allow time to relax. Now, slowly massage the area in a U-shaped fashion, moving your finger back and forth along the lower part of the vagina, gently pulling the tissue forward. Do this about 3 times, remembering to take nice relaxing breaths. During this time, it is helpful if the pregnant woman visualizes a healthy, progressive labour – envision the vagina gently stretching to allow the baby’s head to move through. You can also use this time to practice any relaxation and breathing techniques that you want to use during labour… Do this 4-6 times per week and you’ll notice that the more you do this, the farther you’ll be able to stretch to ‘feel the burn’ (some people call this “the ring of fire”).

Pregnancy is a time of highs and lows, but in the end reveals a beautiful transformation…

As always, we’d love to hear your input… what did you do to make your pregnancy extra special?

When making significant dietary changes, such as eliminating gluten and dairy intake, often people fear that there are no foods that they can eat – but this is far from the truth! So, to help you find gluten-free and dairy-free food options here in Moncton, NB, we have made a grocery shopping list for selected stores and markets around the city. And to give you a visual, we’ve added links to some of the products so you can easily recognize the foods that you’re looking for when you’re out grocery shopping.

So, try not to feel overwhelmed or discouraged when decreasing or completely phasing out two of the most common allergens – dairy and gluten. Because, as you can see, there’s lots of food options out there for you to choose from, and cooking in this way is actually very easy! With every change, it’s always good to start out small by incorporating a few new dishes and options at a time so you can discover what food items you and your family enjoy best. When people get started on this path, many find that they can easily make the change to gluten and dairy free foods, and their family either won’t notice or will enjoy the flavours and textures that these new foods bring to the table.

Costco (*Please note that Costco’s inventory changes frequently so some items may be there seasonally or temporarily)

David & Murray Bunnett Family Farm: organic grass fed beef, chicken and turkey, organic sausage, organic flour, free-range eggs, organic pumpkin seeds and local organic flax seeds (join his email list to place orders and he will set up a drop off location).

You can imagine that your digestive metabolism acts the same as a fire. When you start a fire, first you add kindling & newspaper to get the fire started, and then only after it gets going are you able to add bigger logs to the fire. Eventually, when the fire is really going, it’s so hot that it could melt a tin can!

Similarly with digestion, it is important to start your day with an easy-to-digest meal such as oatmeal with flax and blueberries, a fruit salad with hemp seeds, a nutritious smoothie, or quinoa with steamed kale and an egg. Then, once you get the fire started, you can add in foods that require more energy to digest such as meats, nuts, and beans during lunch or dinner.

Let’s look at this another way: have you ever tried to start a fire using logs? It takes long, long (long!) time to get a hot fire going. The same is true with digestion. If you don’t get your digestive fire burning strong first, then you are not able to fully digest the meats, nuts, and beans that you eat later on in the day. This can be experienced as heartburn, gas, bloating, food sensitivities, or lack of nutritional absorption.

2. Cook your meals at home

The smells and aromas released when food is chopped and cooked helps ‘prime the system’ by initiating the release of stomach acid and digest enzymes that are necessary for proper digestion.

3.Eat in a stress free environment

Create a nice environment for your mealtimes by sitting in a comfortable seat, turning off all stimuli (computers, TV, cell phone… except maybe some relaxing music), light a candle or dim the lighting, calm your mind, take your time, and enjoy your meal. Doing this can actually increase enzyme production by up to 70%! And you can get the whole family involved by creating a mealtime ritual that is relaxing, fun, and a time to connect.

4. “Prime the system” by starting your meal with bitter foods

To help increase enzymes so that your body is ‘primed’ to digest your meal, you can take 1 tsp apple cider vinegar mixed with 2 oz water or by eating something bitter before your meal. Our favorite way to do this is to have a green salad before meals with bitter greens such as arugula, kale, swiss chard, mustard greens, and endive. You could even enjoy these bitter greens with an apple cider vinegar dressing! You can find our favorite in our recipe section.

5.Do not over eat: “Hari hachi bu”

This wise Japanese saying translates into “eat until you’re 80% full.” The Okinawans’ say this before every meal to remind themselves to eat only moderate amounts of food.

6. Chew each mouthful at least 31 times

The mouth is a very important part of the digestive process. Chewing breaks up the food into smaller particles and mixes it with saliva and digestive enzymes. These smaller food particles now have a larger surface area for the acid and digestive enzymes of the stomach and intestine to work on. This allows complete digestion of the food, which is important for preventing food sensitivity/allergies and to ensure maximum absorption of the nutrients.

7. Put your fork down between each bite

Doing this helps you relax and slow down, which is just what the digestive system needs so that your stomach and brain can agree on when you are actually full. When you eat a meal, the distension of the stomach sends signals to the brain stating just how full it is. The brain then releases hormones telling you that you are full. However, this signal can have a 15 minute “lag time”, so if you’re eating too quickly then your stomach may be too full by the time the brain gets the signal and releases the hormones that tell you to stop eating.

8. Avoid drinking a large glass of water with your meal

The water you drink during a meal can dilute stomach acid and digestive enzymes, which reduces digestion and absorption of nutrients. It’s best to avoid drinking water for at least 30 minutes before or after your meal.

9.Add fermented foods to your diet

Foods that have undergone the fermentation process, such as sauerkraut, kefir, kimchi, and kombucha, have naturally high amounts of digestive enzymesand probiotics that are just waiting to get to work. Including these foods with larger meals, especially those with meat, helps reduce any discomfort or excessive fullness that often comes with eating harder to digest proteins.

10.Go for a gentle walk after your meal

The rhythmic movement of walking puts the body into parasympathetic mode (aka “rest & digest” mode), which is the best state for optimal digestion- 15 minutes is all it takes!

11.Address food sensitivities

If you feel that you’re doing everything right and are still experiencing symptoms of indigestion such as gas, bloating, cramping, lethargy, or intense food cravings, it would be worth your while to consider exploring whether you have a sensitivity to foods that you’re eating. Visit your naturopathic doctor for food sensitivity tests or other advanced lab testing.

just to be clear… these food choices aren’t exactly “digestion friendly”. Let’s see some greens, colorful fruits, whole grains, and lean organic meats in there!

There are several reasons why dairy does not agree with some people; 1) Lactose intolerance, 2) Dairy allergy (IgE), and 3) Dairy sensitivity (IgG).

Lactose Intolerance:

Lactose, also known as “milk sugar,” is the primary carbohydrate in milk products. During the digestion process, lactose is broken down into glucose and galactose for proper absorption. This step occurs in the small intestine with the assistance of an enzyme known as Lactase. Many people have or develop a shortage of lactase, and therefore are unable to properly digest some or all of the lactose they consume. The unabsorbed lactose passes into the colon where it causes water to rush into the intestine (e.g. loose stools). Also, the undigested lactose gets fed on by the gut bacteria causing gas, bloating, and gastrointestinal discomfort. This lactase deficiency and any resulting gastrointestinal symptoms, are what is typically referred to as lactose intolerance.

Dairy Allergy & Dairy Sensitivity

A food allergy and food sensitivity is identified as an abnormal and heightened response of the immune system (IgE or IgG) to certain components (most notably proteins) within a food. In milk, the two leading allergy/sensitivity offenders are the milk proteins known as casein and whey. Casein is the curd that forms when milk is left to sour. Whey is the watery part that is left after the curd is removed.

With all the gluten-free options available at the grocery stores these days, you can replace most of your wheat products with a gluten-free substitute. However, with all the gluten-free options, it can make your choice difficult. I have heard of patients spending 2 hours in the grocery store during their first gluten-free shopping trip. Therefore, in order to make the transition more seamless, we have provided you with a list of some of our favourites. What are your gluten-free favourites?

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